Don't Overdo It, This Is A Safe Limit To Eat Durian In A Day

Durian (Photo: Freepik/trumronnrong)

JAKARTA - The durian season has always been a moment that lovers have been waiting for. Known as the "King of Fruit," the durian has a delicious taste with a soft texture of meat and a strong aroma. However, behind this pleasure, excessive durian consumption can have various impacts on health.

Durian is rich in nutrients that are beneficial to the body. This fruit contains carbohydrates, fiber, healthy fats, as well as various vitamins and minerals such as vitamin C, B complex, potassium, and magnesium. In addition, durian also has good antioxidants to fight free radicals in the body.

However, not many realize that excessive eating of durian can have a negative impact on health, especially for people with diabetes, hypertension, as well as digestive and kidney problems.

According to Associate Prof. Dr. Norazmir Md Nor from the Dietic Study Center, Faculty of Health Sciences, Universiti Teknologi Mara, Campus Puncak Alam, durian can pose various health risks, especially for those with chronic diseases. Overconsumption can cause digestive disorders and increase levels of calories and blood sugar.

"Duriances rich in fiber, so that if consumed in large quantities can cause congestion or digestive disorders. In addition, this fruit is also high in calories, which can cause weight gain if consumed excessively," he said, quoted by VOI from the MalayMail page on Friday, February 14.

Durian also has a fairly high sugar content, which can increase blood sugar levels, especially for diabetics or prediabetes. For those with kidney problems, potassium content in durian can affect their blood pressure. Therefore, Dr. Norazmir does not recommend durian consumption for people with diabetes, hypertension, and digestive or kidney disorders.

Even though durian has a tempting taste, he suggests that consumption remains within reasonable limits, which is no more than 2-3 pieces in one meal, and is balanced with a balanced healthy diet.

Meanwhile, Dr Siti Raihanah Shafie from the Department of Nutrition and Dietics, Faculty of Medicine and Health Sciences, Universiti Putra Malaysia (UPM) reminded that those who want to lose weight should pay attention to the amount of durian consumed because of their high sugar and calories.

"The World Health Organization (WHO) recommends that daily sugar consumption should not exceed 10 percent of the total energy intake, or about 50 grams of free sugar per day," he explained.

This amount is equivalent to about 10 teaspoons of sugar. Therefore, when enjoying durian, it is recommended to limit the consumption of other sugary foods and drinks to avoid excess sugar intake that can burden the body.

Public health specialist Datuk Dr Zainal Ariffin Omar suggested that durian lovers choose good quality durian when buying.

"Everyone can eat durian, but don't overdo it, especially for people with diabetes, obesity, and pregnant women. The key is to consume wisely, limit it up to once or twice a day during the durian season. It's better to consume a little high quality durian than in large amounts but of low quality." he said.